WHAT I EAT IN A DAY AS A "PLANT BASED" VEGAN ATHLETE | Sage Canaday Running Diet

[@Vo2maxProductions]

8:52 mark was my dessert/midnight snack: "Engine 2 Granola" with more pistashio butter, blueberries and a cup of ginger tea.

[@katis999]

glad you like the pistachio butter. It is actually my favorite one next to cashew butter. But I like Hazelnut butter and almond butter as well. Nice food you eat there over a day (looks similar to some "stuff" I eat actually). Kind regards, Bernd.

[@Vo2maxProductions]

@@katis999 thanks for your support!

[@markuscg1]

As someone becoming more plant based and striving to be vegan, I really like the nutrition videos and hope they keep coming. It helps with the transition seeing what I can make. Don’t let the haters keep you from producing more of these Sage!

[@malteitgen6720]

I totally agree! I'm transitioning to a mainly plant based nutrition as well but old habits make it quite demanding for me. Furthermore I don't feel like I eat enough calories on my vegan days, especially since I started running more. Usually chow down around 3000-4000kcal per day to maintain my bodyweight

[@johnfowlertrailrunning]

Thanks Sage, great advice! I’ve been vegan for well over a year now and have never felt so good, AND I’m 54!! 🏔😀

[@JonsConsciousLife]

Great to see you being an advocate of the WFPB lifestyle, and obviously a great example of plantbased success as an athlete. I’ve been vegan for nearly 5 years and my health and athletic ability has increased steadily. I turn 36 this year and feel like I’m 18.

[@Vo2maxProductions]

great to hear!

[@runningwithmarc]

I'm a 'deficient' vegan athlete also! :P

[@BucketlistFitRunning]

Gotta eat big to run the miles you do! Thanks for the insight into your world Sage.

[@JonsConsciousLife]

Yeah B12 and D are important for everyone, not just vegans. Good vlog today!

[@Vo2maxProductions]

yes and like i said, I throw Iron in there a lot as well (as all runners need to monitor....even meat eaters!)

[@JonsConsciousLife]

Vo2maxProductions yup I take an iron supplement too, just to be safe.

[@davidtarbuck4166]

One of the most entertaining ultra runners around..

[@mjking9019]

I'm not vegan and take vitamin B12, iron and vitamin D supplements. I tend to run low in vitamin B12 and my hemoglobin levels, plus being Canadian in winter vitamin D is a must. I love pistachios and never thought of having pistachio butter before. I make my own peanut and almond butter in my food processor, so I should make some pistachio butter soon. I have made mixed but butter with unsalted mixed nuts, so good.

[@nat1883-n9i]

I love your What I eat in a day videos

[@Marco-wt2cj]

Sage I personally think that it would be beneficial to get rid of some vegan processed food like syrup, waffle and replace them with oatmeal etc...more fresh vegetables and fruits!

[@JK-vc7ie]

Marco Parolin You think he’s asking for your advice?

[@najgauner]

depends though he has a low body fat already so its no big deal for him But id definitely struggle with his diet to keep my body fat low. Despite running surplus 60 mpw

[@JK-vc7ie]

najgauner No you would not. Go and find people who eat plant based Whole Foods. All are lean. If they are not they aren’t really eating that diet. It’s just basic science and it’s the same for everyone. Now compare that to folks eating a “regular” diet With the regular diet you find hundreds of millions of fat asses.

[@Vo2maxProductions]

I agree. Oatmeal with fruit would be healthier...and it is what Sandi eats. I eat oatmeal sometimes....I really just don't like it very much. And there is no way I'm giving up syrup! I'm not worried about the refined sugar I eat as I don't think it is very much (especially compared to the amount I run). I agree though, generally (for most people) the more veggies and fruits they have the better!

[@najgauner]

J K im on a plant-based diet. Im talking about the refined sugar in his diet. When im ingesting refined sugar regularly i have pinchable body fat... that makes my times slower.

[@gokiwi2642]

Sage what about sprouts, alfalfa & mung beans sprouts, in jars, very easy to keep growing in the kitchen, very healthy yumm!!

[@WFPB2018]

Sorry, I did not mean to be a jerk with the vegan beer comment. Fully support you guys and love the channel. It was just an fyi

[@Heinrichdouglas1]

This is so interesting, as a HFLC non-vegan runner my diet is vastly different and works for me. We are all unique and need to experiment with all the choices out there to find what works for you.

[@Adam-kt7yx]

Maybe being a bacon based runner is the reason I’m not so fast

[@Vo2maxProductions]

well, there's no way bacon is helping your running or health!

[@LambeauLeeeper]

Lol

[@piotrpoliwka1148]

@@Vo2maxProductions Sage I really like your videos BUT fastest runners have moderate amount of animal protein in their diet. Please name one vegan runner who was/is at the top of the world stats who got there on that diet and not recently switched over. Please keep your opinions to yourself unless you can back such claim by proper research.

[@marlontaylor2911]

Excellent video Sage! My wife and I have been vegan 8 years and keep getting faster because of your coaching. Do you have any suggestions on where to eat in Boston this April?

[@Pav9001]

You should do a video about protection/safety while on trails in the backwoods! (Yes especially after the trail runner and the cougar encounter) Thanks from a lone female trail runner

[@BloodMeridien]

Don't wear make-up that'll keep the cougar's away.

[@Pav9001]

Yea, I figured these attacks are rare, but it still must be on people's minds as they go through the forest. I run in Australian outback so we have whole other plethora of animals and critters to worry about :)

[@elevationview673]

Pepper spray is illegal to possess in the UK

[@paulduffy8510]

Love your content gave me the inspiration to start up my own running channel!

[@Vo2maxProductions]

great to hear!

[@KellyMSharp]

Not sure if this is something you can speak to, but Sage I'd love your thoughts about fueling, training and trying to shed pounds all at the same time. I'm a plant based runner, only running about 20 miles a wk and have about 7 lbs I'd love to drop. Any resources you can point me to would be greatly appreciated. Great video, thanks for spreading the plant based message!

[@bryanurizar]

I wished runners talked more about weight. They’re all ridiculously lean, but I sense some fear to actually talk about it ever.

[@Vo2maxProductions]

Great to hear! check out our "plant powered" resource page on our website for some more science. If you have the time and aren't injured then one thing to do would be to slowly increase your weekly mileage to 25-30 miles a week (from 20 miles a week). Then also add some higher intensity workouts eventually. Remember added muscle weighs more than fat and weight can fluctuate significantly with hydration levels....water loss etc. (better metric for health is actual body fat % in a healthy range...and to have good cholesterol and triglyceride numbers). Good luck!

[@sanfransimo]

Love grade B maple (more nutritious than A), but it’s still a guilty pleasure. Apple sauce is overlooked as a sweetener in things like cereal and on waffles. Helps me cut down the maple syrup I use in half. High in potassium, pectin, and fiber too. Also high in certain essential aminos often deficient in veg diets.

[@athleticpotatoh3823]

Such small portions for someone as active as you (besides final meal.) Do you eat more on your typical 17 mile day? How long do you wait to run after an average meal?

[@toniviudez6371]

I love nutritional yeast ... The best, whole bread toast with hummus and Tabasco hot sauce every morning. Great video Sage.

[@DanRuns]

Great insight for me as a plant based athlete also!

[@katlyngembacz7418]

How long do you wait after your breakfast to go on your first run?

[@AmyBunnageWellness]

Omg I need to get my hands on that pistachio butter !!

[@Vo2maxProductions]

soooo good!

[@miljanmatic7258]

Hi Sage, Can you tell me, when you have started with vegan food? Thanks a lot. Wish you all the best.

[@bradydehaven2]

What was your diet like when u ran 2:16 marathon?

[@Rita-cq6ub]

Where can I get those waffles? 🙃

[@Eric-sk4dj]

Sage, do you eat your quantities based on your fullness level or are you trying to hit a certain caloric/macro number? I feel like I would be starving on your diet.

[@BloodMeridien]

He eats til he spews don't you know.

[@Vo2maxProductions]

I simply eat until I am full.

[@bentimberfalling]

Great Video Sage!!!

[@t5kcannon1]

Good video. Sage, in total how many calories did you take in?

[@Vo2maxProductions]

I have no idea...It probably varies on the day. If I had to guess maybe 4,000 to 5000kcal

[@RealMarcoGrip]

@@Vo2maxProductions in this video i guessed 3500

[@WFPB2018]

Last time I checked Avery Beer was not Vegan!

[@boringpencil2271]

Doesn’t nutritional yeast already have vitamin B12 in it?

[@Vo2maxProductions]

yes, but probably not enough

[@InFeSs]

Beer? How often?

[@joepiscapo1879]

good luck vegan, i see great things in your future

[@Jwilk.o]

Pistachio butter sounds/looks fantastic

[@papaedda]

I thank the heavens we have alpha-letes such as yourself to promote plant based diet😙😄💕

[@payno24-7]

Do you drink caffeine before races?

[@Vo2maxProductions]

i drink coffee every day

[@xyphenius9942]

“Let’s chow down”

[@kieranobrien5718]

ily Sage!

[@Reasons-to-be-Vegan]

There are many other benefits from a whole food plant based. The anti inflammatory benefit is proven to reduce recovery times. It improves joint health. Helps maintain optimal BMI. Avoids sclerosis and improves vascular diulation. Prevents insulin spikes and improves energy balance. Also avoids acidocis - which can be disabilitating for high volume flesh eaters.

[@runningclueless]

Thanks really helpful

[@BloodMeridien]

If you wanna get them chubby thighs nice 'n' lean like a Nypaver you gotta can them waffles. Vegan for the win!

[@EliotMcLellan]

don't you know you are a shooting star! [check out the comments, indicative of your tail] I love this guy because he takes a shit on the industry every time he suits up, Mcdonald's and the whole fast food industry hates this guy

[@EliotMcLellan]

do you love soy too?

[@jwresp]

Great video! I really enjoy watching your and Sandi’s very informative channels! Four weeks ago me and my girlfriend switched to a plant based diet, and we feel great! I was just wondering how much algal DHA/EPA you guys would recommend/take per day? I read that should be between 500-1000 mg/ day [1]. Is that the same amount you guys take? Thanks! [1] Rogerson, D. (2017) Vegan diets: practical advice for athletes and exercisers. Journal of the International Society of Sports Nutrition. DOI 10.1186/s12970-017-0192-9

[@ryanw903]

Unless otherwise, I'm sure it's the larger that makes you fast

[@ginathompson3408]

Great video - thanks! I think it’s safe to say that even non-vegan healthy eaters should be supplementing their diets with vitamins given the deficient state of our soil and environment. Quick question - do you think white rice or brown rice has more health benefit?

[@richardamorim3759]

Great video sage to teaching the people how to save animals😊😊😊 how to have the protein vitamins from vegan alimentacion I'm from Portugal and I enjoy to see you videos because I learn very much.

[@Vo2maxProductions]

brown rice. There could be a higher levels of arsenic though. We almost always have brown rice although I do like white rice quite a bit. There are generally more nutrients (And more protein) in brown rice.

[@ginathompson3408]

Vo2maxProductions Thanks! 😀

[@skidooextreme2233]

Organic maple syrup always makes me laugh, how can it not be

[@BloodMeridien]

When the trees are grown in big warehouses with only 2 square feet of space per tree. Some of these warehouses have a door and access to fields outside which technically makes the maple free range. Forest plantation maples are supplemented with B12 so I presume Sage must have a maple bee hive in his garden for the maple honey he eats.

[@Vo2maxProductions]

umm, they use pesticides to spray weeds/undergrowth around the trees = "non organic." Just like there are "organic" and non-organic" vegetable crops....The main idea is that bad chemicals/pesticides used around the soil of harvesting are generally bad for the environment and human health. Some crops are way worse than others....I'd imagine with maple syrup is is pretty negligible, but with things like fruit you get more contamination from pesticides.

[@skidooextreme2233]

@@Vo2maxProductions growing up around the industry in Vermont I've never heard of one person spraying. It could happen I agree

[@k98al58]

Love your videos, but my species has struggled for thousands of years to get to the top of the food chain. Gotta have meat.

[@Vo2maxProductions]

"your species" or "our species"? And who said humans are at the "top of the food chain? I think the lion thinks he is at the top of the food chain as well....and he is actually a 100% carnivore.

[@A-VeryJudgemental-Guy]

K98Al except we don’t have to have it

[@lowcountrysmoke]

I hunt for my meat so ide rather eat lean venison and duck while keeping the deer population in check so it helps minimize car crashes that happen daily where I live

[@BloodMeridien]

So the ducks are collateral damage. Learn to shoot straight brah.

[@SergiuFlorin]

If that's what a vegan eats a day, waffles, bad carbs and sugary drinks, especially a pro athlete, I would rather stick to my stake, fish, and dairy, thanks

[@spit-fire]

The key is physical activity. The sugar won’t turn into fat if he burns it off

[@SergiuFlorin]

doesn't matter if the sugar turns to fat or not, it's bad long term for the body, that's what get's you old, and fucking up with your immune system and your gut, no wonder people get heart strokes at 50

[@JK-vc7ie]

Sergiu Florin if you want to talk about things that are bad for you, start with dairy

[@Vo2maxProductions]

wait, what "sugary drink" did I have?! And what is a "stake"? Some pro athletes eat horrible diets and will still run fast. Like I said: training and genetics are bigger factors for performance (short term at least). Long term health and diet starts playing more of a role (development of heart disease, cancer and type II diabetes etc).

[@dj-fe4ck]

Whole grains are good. Unprocessed sugar in fruit is good. Meat and dairy are bad

[@60westpro]

Your diet is cool - not healthy but basically you eat “treats” all day !! Think how much more sense I lean piece of fish •veggies and salad would be - vegans tend to be all sugar •• pasta has the nutritional value of plastic ••

[@Vo2maxProductions]

I disagree. What was unhealthy about my dinner? I eat whole wheat pasta....it is actually full of protein vitamins/minerals and carbs. Carbs are the ideal fuel source for endurance athletes.

[@ParkerMax]

^

[@dj-fe4ck]

What are you talking about? Whole wheat pasta has almost every single nutrient you need. My god, the ignorance of some people is astounding. It's loaded with B vitamins, magnesium, zinc, selenium..

[@60westpro]

It’s just dead food - Pasta is dead•• try sweet potatoes (I’m sure you have) etc•• what you are doing works but I’m talking about healthy•• Much respect to you BTW •

[@dj-fe4ck]

60westpro Go on cronometer and enter in 1500 calories of whole wheat pasta. You get almost all your B Vitamins, 540 mg of magnesium, 17 mg of Iron, 13 mg of zinc, 360 mcg of selenium (very high), 2.3 mg of copper, 13.3 mg of manganese (also very high). Those are all over 100% of what you need in a day, and that's just from whole wheat pasta alone without anything else. You also easily get enough of every amino acid except maybe lysine. Why do you think that is empty food?